Top Nutritionist Recommends Seaweed

3. SEAWEED

What it is:
Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more:
Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake:Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar
dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

Why you should eat more:
Unlike other nuts, walnuts are high in
omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.
How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad or toss into a trail mix with dried fruit and air-popped popcorn.
Recommended by:
Nancy DiMarco

5. KEFIR

What it is:
A fermented dairy
product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk. Why you should drink more:
As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better, Finally, because it's fermented, it's easier to digest by people who are lactose-intolerant.
How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.
Recommended by: Nancy M. DiMarco

6. APPLES

Why you should eat more:They’re not flashy, but the often-overlooked apple is high in fiber (4 to 5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy. Recommended by: Karrie Beck, health and weilness director for the Benbrook, Texas, Community Center YMCA, who has a master’s degree in exercise physiology.

6. APPLES

Why you should eat more:They’re not flashy, but the often-overlooked apple is high in fiber (4 to 5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy. Recommended by:
Karrie Beck, health and weilness director for the Benbrook, Texas, Community Center YMCA, who has a master’s degree in exercise physiology.

7. CHILIES

What it is:Any hot variety will do, including jalapeños, poblanos, serranos, Scotch bonnets, cayenne or habaneros. Why you should eat more:The capsicum in chilies which makes them hot, also is believed to have a thermogenic effect —some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chilies add a ton of flavor for little caloric cost and because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full. Recommended by: Karrie Beck

8. LENTILS

What it is:
Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch. Why you should eat more:
A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.Recommended by: Gay Riley, a Richardson registered dietitian and clinical nutritionist
www. netnutritionist.com

9. EGGS (organic, please)

Why you should eat more:
Eggs have had a hard time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. More recent research, however, has shown the complete protein and other nutrients in eggs far outweigh
any risks for most people. Eggs are also considered an
anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease. Recommended by: Gay Riley

10. ROMAINE LETTUCE

Why you should eat more:
All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere ——Caesar salad, anyone?Recommended by: Gay Riley